How do you train for an APFT as a Reservist?

SPC Private RallyPoint Member — Mon, 08 Feb 2016 09:46:37 -0500

Many of us on here serve in a reservist capacity, whether in the ARNG, AFNG or any of the branches respective reserve branches. Atleast twice a year (not including passing an APFT for schools) we must pass an APFT, which is something every soldier shares regardless of rank. My questions is, in between drills, there are multiple weeks where we must prepare ourselves both mentally and physically to pass this test. Though I've never had the greatest score, I have never failed, however, I still find it hard to come up with a good training regiment to better prepare myself. Almost everyday I run anywhere between 1 to 2 miles on the treadmill at my local gym, coupled with a intense 7 minute video workout at home. I'm simply wondering what else I need to do to achieve a better run time. Any advice would be greatly appreciated. Thank you.

Response by SGT Kyle Taylor made Feb 8 at 2016 9:48 AM

SGT Kyle Taylor — Mon, 08 Feb 2016 09:48:52 -0500

Wake up 10 minutes early do two minutes of situps and pushups each morning either after you wake up or before you go to bed. Than two to three times a week get out and run your two miles and you should be able to pass a PT test anytime it's given to you.

Response by SFC(P) Private RallyPoint Member made Feb 8 at 2016 9:49 AM

SFC(P) Private RallyPoint Member — Mon, 08 Feb 2016 09:49:56 -0500

When running I always try to run further than the minimum that way when it comes to the 2 miles your body conditioned to go further and you can push harder in the shorter distance

Response by LTC Stephen C. made Feb 8 at 2016 10:02 AM

LTC Stephen C. — Mon, 08 Feb 2016 10:02:09 -0500

SPC Private RallyPoint Member, in my later years in the USAR, I simply did the APFT every week day before work. I did 50 or 60 pushups and sit ups every morning, and then ran two miles. I was lucky because a friend across the street ran with me and we always held each other accountable.
When the actual APFT rolled around at the unit, it was just another day.

Response by LTC Hillary Luton made Feb 8 at 2016 10:13 AM

LTC Hillary Luton — Mon, 08 Feb 2016 10:13:54 -0500

Lifting weights, doing squats, burpees and core training such as planks, etc. will have a significant impact on your run time and will help with pushups and situps. Also, don't just run 1-2 miles at a steady pace. Challenge your lungs and muscles by throwing in interval training such 1 minute speed training every 4-5 minutes of your run.

Response by LTC Private RallyPoint Member made Feb 8 at 2016 10:15 AM

LTC Private RallyPoint Member — Mon, 08 Feb 2016 10:15:49 -0500

I ran the 8 laps on the track for time. once a week or I ran one lap...walked a half lap, ran another lap or I ran 4 miles on the street at a comfortable pace. At the gym, I would do 80 pushups and 80 situps for time and try to do them for 2 minutes . I would rest 5 min then do my regular workout after doing another 40 situps and 40 pushups. It works for me!

Response by MAJ Anthony Henderson made Feb 8 at 2016 10:17 AM

MAJ Anthony Henderson — Mon, 08 Feb 2016 10:17:35 -0500

There was an article in Soldiers magazine some years ago about a way to improve your PT score. It is a three day a week program. It requires you to go to muscle failure or as close as you can get to it for pushups and situps. It takes your last PT score and gives you a base to start at. On the running side it had a sprint day (Monday), a timed mile day (Wednesday and a long run day (Friday). It was proven to increase each person's PT test score. I used it for my unit and my Soldiers increased their scores by 15% or more.

Response by CPT Enrique M. made Feb 8 at 2016 10:17 AM

CPT Enrique M. — Mon, 08 Feb 2016 10:17:35 -0500

heh, I am prepping for this adventure for my first APFT. I am currently doing the daily push ups and sit ups for 2 minutes.. and every other day I am running the 3 miles ( doing 3 since I don't want to be dying after 2 haha)

Response by SFC Private RallyPoint Member made Feb 8 at 2016 10:19 AM

SFC Private RallyPoint Member — Mon, 08 Feb 2016 10:19:52 -0500

60:120's and 30:60's work really well for dropping your run time.

Response by MSG Private RallyPoint Member made Feb 8 at 2016 10:21 AM

MSG Private RallyPoint Member — Mon, 08 Feb 2016 10:21:18 -0500

Active and AGR are required to take an APFT 2 times a year, Reservists its once a year. But like anything, the Commander can change that. You should up your run, you are conditioning your body to only run 1-2 miles, run a minimum of 3, the during one set of tv commercials do push-ups, the next do sit-ups. Basically you have to make the time and effort. Good luck

Response by SPC Private RallyPoint Member made Feb 8 at 2016 10:24 AM

SPC Private RallyPoint Member — Mon, 08 Feb 2016 10:24:00 -0500

I'm not a reservist but I might be able to give you some helpful tips.

Firstly the week leading up to the Test you want to cut back on any fattysnacks and sodas if you eat those. Instead start properly hydrating yourself by taking in a about 3.1L of water a day. The day prior to any APFT I take I eat meals with a good balance of high healthy protein and complex carbs. The morning of the test I take in good simple carbs though before the test.

Firstly I hate the way that most soldiers take an APFT... We stand in line early in the morning and get down and knock out as many push as we can.... Then go stand around some more and do the same with sit ups. Then stand around some more and run. All activities are usually started off cold. Which increases your risk of injury and also hinders your scores.

WHAT YOU SHOULD BE DOING: when I stand in line and a I'm 2 people away from testing (one person in front of me and one pushing) as the person being graded gets going I step to the side and do some slow full range push ups. Don't have to do a lot. 10-15 just to get my body engaged and blood flowing to my muscle groups I'm about to stress. I do the same thing then for my sit ups as I get ready for that.

After I finish sit ups and holding feet as people waste time standing in huddles I cycle through a bunch of warm ups called Dynamic Stretches.... Check em out. This way Again my body is already warm and loose as the clock starts to run.

As far as prep from test to test; that's no different than Active duty soldiers. Exercise regularly and eat healthy foods. (Most of the time, cheat days are important and vital)

Now talking about the run: if your running 1-2 miles daily on a treadmill you're never going to improve anything. Instead do your long distance running outside maybe 1-2 times a week. Your body gets bored when you do the same exercises constantly and auto-pilots. So switch it up. Do swimming/biking/stair master instead.

Instead of wasting all that time on a treadmill. Do 30/60s and one day of 60/120s. The reason I favor 30/60s is with a shorter amount of time sprinting means you have more energy to hit a full sprint for more reps. Then do those for 30-45min.

Lastly... Try a gym... Or invest in a personal trainer to give you guidance on what you should be doing to improve your Fittness overall.

Response by SFC Chad Sowash made Feb 8 at 2016 10:34 AM

SFC Chad Sowash — Mon, 08 Feb 2016 10:34:57 -0500

As a former Infantry Drill Sergeant who also spent a good amount of time as a Reservist - I can say it's all about drive and discipline. 1) You need to find the inspiration that drives you and then use it to fuel your workouts. 2) It also helps to have a motivated battle buddy who will workout with you and push you every single day. 3) Remember food is your body's fuel so focus on eating healthy - I'm eating a mostly plant-based diet now and can feel the difference in body composition and energy. It's not for everyone, but it's working for me.

Last but not least - you can squat, do crunches or whatever you like BUT make sure you mix in standard Army push-ups and sit-ups. I've had tons of soldiers who could lift a Volkswagen but had trouble with push-ups and sit-ups. Remember it's a groove you need to find mentally as well.

Response by PO1 Private RallyPoint Member made Feb 8 at 2016 10:46 AM

PO1 Private RallyPoint Member — Mon, 08 Feb 2016 10:46:57 -0500

Lift weights an hour a day at my Gym after work and 30 mins of cardio after that. I usually get an Excellent (Navy equivalent of 240-270 on the Army APFT) only because I have knee issues and cant run as fast as I used to. Diet plays a big part too. Less you weigh the more pushups you can do and the faster you will run.

Response by SGM Mikel Dawson made Feb 8 at 2016 11:20 AM

SGM Mikel Dawson — Mon, 08 Feb 2016 11:20:07 -0500

The problem is you don't do 1-2 miles if you're going to test for 2 miles. I'm not a runner, but I'd do 4 miles to prepare for a test of 2. I never ran fast during training, but I'd always do good for the test.

Response by 1SG Private RallyPoint Member made Feb 8 at 2016 11:23 AM

1SG Private RallyPoint Member — Mon, 08 Feb 2016 11:23:50 -0500

When it comes to the run, if you really want to excel I recommend interval training. Do about 15-20 minutes of 2:1 3/4 effort: max effort and you will see real results in two weeks, and big results in 8 weeks.

Response by 1SG Private RallyPoint Member made Feb 8 at 2016 11:47 AM

1SG Private RallyPoint Member — Mon, 08 Feb 2016 11:47:00 -0500

The biggest issue I have seen in the Reserves is Soldiers failing the 2 mile run. Most Soldiers make the attempt to do push ups and sit ups at home but don't have the motivation to actually go outside and run on a consistent basis. Running on a treadmill is good but running outside is the best way to improve run times. I have turned my Soldiers on too running apps such as Zombie Run. It helps to keep their mind occupied with missions and such. You can alternate programs that make you run for distance, time, or speed intervals. There is a free limited version in the IoS store. I definitely recommend you try it.

Response by Private RallyPoint Member made Feb 8 at 2016 11:48 AM

Private RallyPoint Member — Mon, 08 Feb 2016 11:48:27 -0500

Hill runs have always helped me keep my time sub 13. The biggest part is being able to push yourself pass the mental roadblocks. Once you can ignore the voices in your head saying your heart is going to explode, you have won the biggest challenge. Always start hydrating a week in advance and I personally carb load 2 days before.

Response by LTC Tom Barbeau made Feb 8 at 2016 11:50 AM

LTC Tom Barbeau — Mon, 08 Feb 2016 11:50:19 -0500

The last few years before I retired, I struggled with the run. Pushups and situps were fine. But the run was a seat of the pants adventure until I made this one change to my prep. No matter what I did before making this change, I would drop into a lope that was either just fast enough or just slow enough to cause problems with my time. So I started running long wind sprints one day a week during my personal pt in the month before the test. It is about an 1/8 of a mile with a slight uphill slope from the end of my driveway at my house to the intersection at the top of the street. I would run as fast as I could possibly run to the top of the street, and then walk back to my driveway. I would do this 8 to 10 times. And over the course of that month, the average speed of my lope would increase to where the run was not a problem. I would suggest you try this.

Response by SFC Private RallyPoint Member made Feb 8 at 2016 12:47 PM

SFC Private RallyPoint Member — Mon, 08 Feb 2016 12:47:41 -0500

I am becoming a distance runner. It is not uncommon for me to go for an 8-10 mile run in the evening. These runs have made the APFT run portion super simple. I have signed up for several 5k and 10k, along with the Indy Mini coming up in May. These charity runs are often for a good cause and they make running a more enjoyable and social experience.

I recommend staying off the treadmill if training for the APFT. No science behind the recommendation, just personal preference. Run new places and see new things. 2 miles will fly by.

Response by LTC Private RallyPoint Member made Feb 8 at 2016 1:16 PM

LTC Private RallyPoint Member — Mon, 08 Feb 2016 13:16:29 -0500

I'm no longer a runner, due to the 5 knee surgeries I've had, so I do the 2.5 mile walk. I typically walk 3-4 miles on the treadmill 4 days a week. I set the pace at about an 11.5 minute mile and wear a 30 pound pack. I finished my last APFT walk in just over 29 minutes (almost 8.5 minutes under the limit). bottom line, run farther than what you have to run on the test and add weight. that way when you do the test you will be lighter and have a shorter distance to run than you are used to.

Response by SSG Private RallyPoint Member made Feb 8 at 2016 1:37 PM

SSG Private RallyPoint Member — Mon, 08 Feb 2016 13:37:42 -0500

As far as running goes...the only thing that I find that helps is.....RUNNING. I hate running, with a passion. Unfortunately that's the nature of the beast. As an NCO I cant enforce the standard if I cant meet it. To me, its just another one of those "Suck it up cupcake" deals.

Response by SGT Private RallyPoint Member made Feb 8 at 2016 1:57 PM

SGT Private RallyPoint Member — Mon, 08 Feb 2016 13:57:05 -0500

No gym time man, your APFT isn't in a gym. The only way to get a good score is to train like you fight. Get out on a track, a road or wherever you can and run 2 or 3 miles at a time. 60/120's help a lot and do push-ups and sit ups with every training session. You will get there! Good luck

Response by SGT Private RallyPoint Member made Feb 8 at 2016 2:49 PM

SGT Private RallyPoint Member — Mon, 08 Feb 2016 14:49:31 -0500

Run a minimum of three miles. Do sprints up hills or stairs. Constantly change your workouts daily. Never give your body time to acclimate to the same routine. Do push ups and sit ups to failure atleast three times a week. Most important part is a diet. Eat clean foods. Nothing fried. Make sure to get in greens and fruits. Take vitamins.

Response by LTJG Private RallyPoint Member made Feb 8 at 2016 2:51 PM

LTJG Private RallyPoint Member — Mon, 08 Feb 2016 14:51:07 -0500

Training for an apft is simpler than people make it out to be. People love giving complex advice and workout plans.... If apft is the only thing you're training for it isn't needed.

Recipe for success...100 push ups... 100 sit ups every day. Do them as fast as you can in as few sets as possible. 2 or 3 would be ideal. Run roughly five times a week and switch it up. One day run up a hill, next day do 60/120, then a fast paced two or three mile then a moderate distance run. And don't eat horribly. That's it. You should run more than two miles though. If for no other reason, if you train doing three or four miles when you line up to do your 2 mile apft it will seem short to you.

In sum... Do push ups, sit ups, and run around five times a week, alternating what kind of running you do. Don't be fat at meal time.

My first ever apft was 230. My latest one was at BLC a few weeks ago. With the extended scale I got 346 by following this training plan plus some weight lifting.

Response by 2LT Private RallyPoint Member made Feb 8 at 2016 3:14 PM

2LT Private RallyPoint Member — Mon, 08 Feb 2016 15:14:54 -0500

I do push ups in the break room at work. As soon as I go home I run 3-4 miles. My score hovers around 250

Response by MSG Wally Carmichael made Feb 8 at 2016 4:03 PM

MSG Wally Carmichael — Mon, 08 Feb 2016 16:03:54 -0500

I was active duty for 25 years. I still know my advice can help. Everyone has their techniques and many change as we get older due to various injuries etc. The best program is the one you will do on a consistent basis. One thing I'm not seeing is nutrition and proper meal plan. This is where just about everyone is missing the mark. You have to feed your machine for it to work properly. By doing so, I took 2 full minutes off my two mile run time in just three weeks.

In my younger years I could always max my push-ups and sit-ups and do well on my run (90-100 points). As I got older my sit-ups and run time decreased. I developed knee issues and a narrowing of C6 and C7 cervical spine which caused nerve damage mostly in my left shoulder, arm and hand. I'm the type of person to give it my all, but the best I could do was around 270 - 280. And it was painful. Then I started gaining weight.

So I started looking for something other than the PRT and typical Push-up/Sit-up/run. I found it and in 3 weeks I was able to max my push-ups, sit-ups and take two full minutes off my two mile run time from the prior six months.

Here's the amazing part. I did not one sit-up since my last APFT, six months prior. And I only ran 3 times in the six months prior. The way I did this was I changed my workout program and started eating better and drinking a super food, dense nutrition shake. That's seriously all I did. The workouts were only 30 - 45 minutes long. And I did them all in my garage with 2 year old son. No BS.

I found a crazy program you may have heard of or seen on TV. I did Insanity. I even did the scheduled workout the day prior to my APFT.

One other thing I suggest for everyone, especially us older troops, is jog at least half a mile to a mile to warm up before you even start the push-ups. Watch Olympic athletes. They run a few miles before their event(s). Never go in cold.

Google "wally insanity results" to see what happened to me after the entire program (60 days). The results of this program encouraged me to turn my new found love for health and fitness into a business to help others like you reach their health and fitness goals. You can find my site at FitnessWithWally.com I'm here for you to get you started on any of our programs.

Again, chose one of the great programs/techniques mentioned in this thread and get started.

And one more thing. Don't just reach for the minimum. Reach for the max. When you get that minimum number in your head, and you fall short, you fail. When you have the max in your head and fall short, you, in most cases, at least pass. Besides, the military is very competitive. If you're not performing better than your peers, you're selling yourself short.

Response by SFC Private RallyPoint Member made Feb 8 at 2016 4:33 PM

SFC Private RallyPoint Member — Mon, 08 Feb 2016 16:33:37 -0500

dude thats too easy, get out side and run, do some pushups and situps in between tv commercials and stay away from carbonated drinks and fast food

Response by CPO Gregory Smith made Feb 8 at 2016 4:54 PM

CPO Gregory Smith — Mon, 08 Feb 2016 16:54:29 -0500

CROSSFIT!!! Only thing that worked for me. It's hard for me to stay motivated when I work out on my own so the community and accountability aspects of Crossfit really helped.

Response by 1SG Private RallyPoint Member made Feb 8 at 2016 7:03 PM

1SG Private RallyPoint Member — Mon, 08 Feb 2016 19:03:54 -0500

I am AD but, none the less we all have to stay in shape whether we're AR or ANG. Besides PRT that we do 5 days a week(which only maintains physical fitness) I try to do cardio 7 days of the week. With my rest days being light cardio like a long walk or bike or maybe even a 1mi jog. I try to do 100 push ups and sit ups every day at a minimum. I would also try to do the well know push ups and sit-ups regiment during commercials, only 5 days a week though. I mean who's doing those on Sat and Sun Chuck Norris? That means your at home working out all day. One more thing I have added to regiment is doing a PT test everyday 5 days out of the week usually early in the a.m. Any one of these plans will help this is just what I do. I wish you the best.

Response by SGT Private RallyPoint Member made Feb 8 at 2016 9:24 PM

SGT Private RallyPoint Member — Mon, 08 Feb 2016 21:24:38 -0500

I just go for a run doing 2 miles and take 2 of my dogs with me. Do push ups and sit ups in the house. I do feel the pressure sometimes though because I also work a lot. Good luck.

Response by CPT Private RallyPoint Member made Feb 8 at 2016 10:44 PM

CPT Private RallyPoint Member — Mon, 08 Feb 2016 22:44:40 -0500

Find a running group that trains for 1/2 marathons and sign up. The runs start at 3 miles at your own pace and increase gradually over 3-4 months. The training schedules often include tempo and long distance runs, SU/PU, and stretching geared for completing 13.1 miles.

Response by CH (COL) Geoff Bailey made Feb 9 at 2016 1:46 AM

CH (COL) Geoff Bailey — Tue, 09 Feb 2016 01:46:02 -0500

The trick is building in a regular routine which increases your strength and endurance for the required tasks. A gym membership is not needed either. Below is what I did while in the reserves.
During commercial breaks knock out 35 push-ups. (normal, elevated, close hand, wide stance) This requires four commercial breaks and you're done in less than half an hour. During the next half an hour, knock out sit ups, crunches, frog kicks, and obliques during the commercial breaks. Go for 2 minutes on the sit-ups and 1 minute for all the others. For running, you've got to get outside, but try the following; 1 long distance run 4-5 miles at a comfortable pace, 1 interval training (1 mile warm up, 4x100m sprints at 90%; 4x200m sprints at 90%; 4x400m sprints at 90% and 1 mile cool-down. In between each interval, walk that same distance.) Finally, one more 2-3 mile run at a fast pace (90-95 points on PT test pace for your age group.)

If you have Family there with you, have them hold you accountable. Eventually, put all push ups as elevated. It will make the APFT that much easier.

Response by MSG Private RallyPoint Member made Feb 9 at 2016 1:58 AM

MSG Private RallyPoint Member — Tue, 09 Feb 2016 01:58:59 -0500

The only way to improve your run time is to go outside and run. Treadmills, and equipment inside a gym doesn't cut it. Find a track and train like you fight.

Response by PFC Private RallyPoint Member made Feb 9 at 2016 6:58 AM

PFC Private RallyPoint Member — Tue, 09 Feb 2016 06:58:37 -0500

Try doing practice APFTs, when working out, reach for your goal, and then above it, for example if I can run a 13:45 why would I not try and force my mind to accept that a 13:30 is feasible. Strive to knock out your minimum pushup/sit-ups within your minute. Use that extra time to increase your score slowly but don't just fall out. It will come down to determination, drive and willpower. If Sand Hill taught me one thing, it's that you can't quit.

Response by MSG Private RallyPoint Member made Feb 9 at 2016 7:52 AM

MSG Private RallyPoint Member — Tue, 09 Feb 2016 07:52:04 -0500

I hate questions like this...Like legitimately hate.

As a member of the United States Army you should not train to pass the APFT. You live a live style that is conducive to being a Soldier. That means you should have medium to highly active lifestyle. If you do this, passing the APFT will come second nature. The APFT is the TEST to see if you have been living the lifestyle, the check on learning, it is not the event that is to be trained for. The event you should be training for is combat. You being in the best physical condition possible tells your men and your leadership that you care enough about them to hold up your end and they will not have to worry.
Just as you should not train soldiers to qualify. You should train Soldiers to shoot.
All of that being said. Get up three-four days a week and pound pavement. At least one of those days should be a Vo2 day with sprints. Do one round of push-ups to failure after each run, do the same with situps. At least 4-5 times a week hit the gym and either pump iron or do functional strength training. I myself split the two. It is all well and good that I can lat pull down 150% of body weight, but if I haven't trained my muscles to pull up - so I can pull my butt up and over a wall, what good is it. Be comfortable with your body weight. You have to manage it. Then get comfortable with your body weight and kit. Because you will have to manage that too. And for goodness sake eat smartly. I am not saying you can't eat a Cheese burger, but you can't have a cheeseburger and soda lifestyle.

Response by SSG Keith Cashion made Feb 9 at 2016 10:34 AM

SSG Keith Cashion — Tue, 09 Feb 2016 10:34:47 -0500

SPC Matthew Riello - First, It is in your head and your heart. You know what you have to do and by what you have said, you are doing it. As you can see from the vast amount of responses, and excellent advice, there are many things that you can do. Try one, try all, see what fits, and what doesn't. My small piece of wisdom/experience is change up. Not sure where you are and it probably is cold outside, but change the routine, and run outside, Get someone to run with you and push you. There is always that guy or gal that can run just a bit faster and farther, that can motivate you. Mine was always to get the jack rabbit of the platoon and chase. Great motivation for the young troop and pace setter for me. I know a lot of people like the treadmill, but it can be deceiving. Besides, fresh air is better than stale gym air. Get out and open up the lungs.

Good luck.

Response by SPC Bryan Isaiah made Feb 9 at 2016 11:58 PM

SPC Bryan Isaiah — Tue, 09 Feb 2016 23:58:38 -0500

Honestly, if it worked in basic training why not go back to that? Conditioning Drills, MMD1 & 2, Four for the core, etc

Response by COL Private RallyPoint Member made Feb 10 at 2016 5:55 AM

COL Private RallyPoint Member — Wed, 10 Feb 2016 05:55:11 -0500

I work out regularly however I feel like, usually following some type of regimen for a couple months at a time UNTIL 2 months before the APFT (sometimes 1 month, depending on how I think my current regimen is at prepping me for the APFT). I use the Runtastic apps for improving my sit-up and push-up numbers. Starting 2 months ahead of time, I have plenty of time to get to where I can max both the push-ups and sit-ups when it comes to test time (but you have to change which level you start at; i.e., starting at Level 1 Day 1 would not give you enough time to max). I would suggest running on the same day as doing one or the other app, but not both, as you will probably be discouraged by your time running, or your effort on the apps, depending on which you do first. Some tips:
* On the last set of each app, really push yourself to do as many as you can past what is set for you to do. Follow the directions in the app (i.e., put a day of rest in between using the app).
* Do your sit-ups on an inclined bench as it will be harder than doing them in the test, so you will be able to do just as many in the test as in the app without stressing yourself as much, which is important because you'll have to do all 3 events in a short amount of time. (Plus, you can hold your phone in front of you when using the app, but you'll have to have your hands behind your head when taking the APFT.)
* For the run, once a week run 3 miles. Incorporate sprinting into your other runs. I personally see how long I can sprint at the beginning of the run and then slow down to my normal pace. After awhile, you will be able to sprint for a longer period of time; just be sure you can still keep your normal pace after that initial sprint. (For sprint, I mean run fast; not out-and-out fastest you can run.)
I got a 299 last APFT using this regimen and I just slipped into the next older bracket, so if I have the same results I will max this time. I am working now towards that goal but it's not till April so I know I have to continue to work. After I do it, then I can work on mass or cardio or some kind of combination for 4 months, before prepping for the next APFT.

Response by SFC Private RallyPoint Member made Feb 10 at 2016 8:00 AM

SFC Private RallyPoint Member — Wed, 10 Feb 2016 08:00:55 -0500

It's your responsibility as a us army soldiers to maintain. So you need to get gym pass or do same things you did in basic to keep your standards up.

Response by LTC Gail Daras made Feb 10 at 2016 8:26 AM

LTC Gail Daras — Wed, 10 Feb 2016 08:26:44 -0500

Mix it up and run outdoors sometimes because your APFT will be outside in all different types of weather. I once had to take an APFT in Western Sahara Africa, we ran at night because it was cooler and we literally chased a vehicle. We were the only country required to take a PT test while deployed with the United Nations.

Response by COL Private RallyPoint Member made Feb 10 at 2016 9:10 AM

COL Private RallyPoint Member — Wed, 10 Feb 2016 09:10:44 -0500

You need to increase your running mileage. Running only 1 or 2 miles on the treadmill will not help to increase your 2 mile running time. Slowly increase your running time to 20 minutes and set a goal to run for 30 minutes. Once there you will find it easier to run faster for 2 miles. I am a Army career National Guard and Reserve soldier. I am 54 so if I can I am certain you can. Good luck.

Response by Spc 1 J W. made Feb 10 at 2016 4:53 PM

Spc 1 J W. — Wed, 10 Feb 2016 16:53:55 -0500

Fartlek
http://www.runnersworld.com/tag/fartlek

Fartlek

Fartlek is Swedish for "speed play," and that is exactly what it’s all about. Unlike tempo and interval work, fartlek is unstructured and alternates moderate-to-hard efforts with easy throughout. After a warmup, you play with speed by running at faster efforts for short periods of time (to that tree, to the sign) followed by easy-effort running to recover. It’s fun in a group setting as you can alternate the leader and mix up the pace and...

Response by COL Charles Williams made Feb 10 at 2016 10:22 PM

COL Charles Williams — Wed, 10 Feb 2016 22:22:11 -0500

SPC Private RallyPoint Member Just like the rest of us... Work at it. Fitness excellence is a mentality.

You need to Run for distance and also for speed (two different routines), do lots crunches (not so many sit-ups), and do lots of push-ups (at least every other day). My PU/SU improvement routine in OSUT and OCS was to find a buddy, and then use a deck of cards... You pick a card and then you do the number on the card... Then your partner chooses and does the same... until the deck is gone.

The APFT should be a measure of your fitness everyday, not be an event you train-up for. You should be able to get your best score on any day. The PT standards are the same, for all components, so you need to make it part of your daily routine.

Last, if you goal is to "pass" the test, you are in the wrong business. "Passing" does not equate to winning in combat. Your goal should be to do your very best on every task. In my day, that meant aiming for a max score; never just passing.

Response by SPC Private RallyPoint Member made Feb 11 at 2016 4:13 PM

SPC Private RallyPoint Member — Thu, 11 Feb 2016 16:13:07 -0500

Change up your running, instead of always doing 1-2 miles do 3 miles, push your body. Instead of always doing long distance change it up and do 100m sprints followed by 100m or 50m walking or light jogging.

Response by SFC Private RallyPoint Member made Feb 20 at 2016 3:02 AM

SFC Private RallyPoint Member — Sat, 20 Feb 2016 03:02:45 -0500

Crossfit does it for me. 30 to 40 min workouts 3 times a week.

Response by CW2 Private RallyPoint Member made Feb 27 at 2016 7:21 AM

CW2 Private RallyPoint Member — Sat, 27 Feb 2016 07:21:39 -0500

I usually max or come close to it on my APFT in spite of having really bad allergies that challenge my air intake. The reason for that is because 1. I drink alot of water the night prior and eat a carbo load the night prior. 2. I make it a point in my busy civilian life to dedicate 1 hour EVERY evening to working out at the gym. I will mixy cardio with different muscle training on each day. 3. I avoid soda and junk food and drink water or coffee in stead, and eat almonds, fruit and hard boiled eggs rather than potato chips for snacks. Grilled, steamed or boiled chicken, turkey, fish opposed to fried foods or burgers. And just avoid complex carbohydrates most of the time. I also snack every 3-4 hours rather than waiting until I am starving and scarffing down more than I need.
Find active hobbies and friends, that helps alot too. If you watch TV do exercises during commercials.

Response by 2LT Private RallyPoint Member made Mar 8 at 2016 10:21 PM

2LT Private RallyPoint Member — Tue, 08 Mar 2016 22:21:11 -0500

You don't train for the APFT. You train to be faster and stronger everyday and it just happens to result in 300+. You got it. Push yourself more.

Response by SGT Private RallyPoint Member made Mar 14 at 2016 3:17 AM

SGT Private RallyPoint Member — Mon, 14 Mar 2016 03:17:53 -0400

Pushups and situps are a no-brainer, but for the run, I guarantee you this piece will help more than anything you'll do, even if you run straight for an hour: SPRINTS/INTERVALS. It could be anything from those 60:120s that you did in basic training to timed pace intervals on the track. Here's how those work:

Lets say you want to run a 12 minute two mile as your goal. A track has four laps per mile or eight per two miles.
Take that 12 minute pace and divide it by eight. That equals 1:30, or 90 seconds.
Get a watch with a stopwatch function.
Practice sprinting a lap in 90 seconds with a minute to a minute and a half rest in between.
Repeat for 8 reps (or build up to that).
Watch your time drop magically on the 2 mile run.
NOTE: Include adequate warm-up and cool down. Jog/walk a couple laps before and after.

Sprints are nature's best fat burner as well. Try that for a few weeks and see how you feel. Don't do this more than twice a week though, until you build up for more. You could get a major case of shin splints if you're not used to it.

I'm a NASM/ACSM certified personal trainer and a Kinesiology major at the University of North Texas. This is what has helped me from experience and is backed by science. Research HIIT (High Intensity Interval Training). That's basically what this is.

Good luck to you, brother.